Programming for April 2nd-7th

Workout of the Day: 04.02.18

Keep track of running clock and your own specific times

METCON:  Annie: 50-40-30-20-10 reps for time of:

  • DU
  • Ab Matt SU

REST 3 MINUTES

Strength:  1 Push Press + 1 Push Jerk + 1 Split Jerk (12 minutes to establish heaviest) then,

REST 2 MINUTES, into

METCON: 12 Min AMRAP of:

  • 200 M Run
  • 10 Pull Up
  • 10 Hand Stand Push Up

Workout of the Day: 04.03.18

Strength: Clean Grip Deadlift, 3 x 3 x [email protected]% with a 3 x 3 tempo!

METCON: 4 Rounds For Time:

  • 10 Deadlift 225/155
  • 20 Hand Release Push Up
  • 30 walking lunge steps (bodyweight)

Workout of the Day: 04.04.18

METCON: Complete a Round every 5 minutes (5 rounds)

  • 25 T2B
  • 20 Wall Ball
  • 15/12 Cals on Rower
  • 1 legless rope climb (scale, 5 pull up and 5 knee to elbow)

If more people in class than rowers, start anywhere in the rotation of movements.

Workout of the Day: 04.05.18

Strength: Front Squat 5 x 5 x 5 x [email protected]% go up in weight each set

  • immediately following each set of front squats perform 10 burpee box jump overs 24/20
  • rest 4 minutes after each set of burpees before performing next set of squats

Accessory piece: 4 rounds not for time

  • 20 russian KB swings 70/53
  • 20 alt bicep curl (10 per arm)
  • 20 reverse tricep dip

Workout of the Day: 04.06.18

Snatch Complex: (20 minutes to build to heavy)

  • 1 Hang Squat Snatch + 1 Squat Snatch + 1 OHS (must be TNG)

METCON: 2 Rounds For Time:

  • 10 Power Snatch 135/95
  • 20 Pistols (alt legs each rep)

REST 3 MINUTES

METCON: 2 Rounds For Time

  • 10 Shoulder to OH 135/95
  • 5 OHS 135/95

Workout of the Day: 04.07.18

Partner WOD: Heavy 12 Days of Christmas!! Perform like the song (40 min time cap)

  • 200 M Run
  • 4 Snatch 135/95
  • 6 Thruster 135/95
  • 8 Muscle Up
  • 10 Front Squat 135/95
  • 12 Burpees
  • 14 KB Swing 70/53
  • 16 Pull Up
  • 18 Wall Ball
  • 20 T2B
  • 22 Clean 135/95
  • 24 24/20 cals on Rower
  • ONE PARTNER WORKING AT A TIME
  • SPLIT REPS EVENLY (ex. each run a 200, then 2 snatches each, 3 thrusters each and so on)